Both movements start out by resting a load (barbell, dumbbell, kettlebell, etc) on the anterior part of the shoulders. īoth the push jerk and the push press are efficient ways to place a load overhead. Learn about whether Olympic weightlifters should train their chest. In doing so, the individual is forced to use greater amounts of shoulder, triceps, and upper body strength to move the load overhead. Unlike the push jerk, however, the push press has the individual keep their knees and hips fully extended following the drive phase (rather than allowing rebending of the knees and hips as in the push jerk). The set-up, dip, and drive phases are identical in both the push jerk and push press. This creates a powerful upward force pressing into the load (this is called the drive phase). Upon reaching the bottom of the small dip, the individual aggressively changes directions by driving the legs through the ground and the upper torso into the load.
This phase is called the dip phase and occurs in the push jerk as well. The start position of the push press is identical to the push jerk.Īs the movement begins, the individual flexes their hips and knees to allow them to squat 3-6 inches and load the legs. Related Article: 7 Tips To Improve Your Overhead Press (In 3 Months or Less) In doing so, we will discuss each movement in detail, outline how to perform them correctly, and breakdown the pros and cons of performing a push jerk vs a power jerk in training. Let’s dive deeper to gain a better understanding of the movements, why they are used, and what makes them both different from one another. The push press is a less explosive version of this, in which the load is pressed overhead using the legs and upper body, however, done so without rebending the knees and hips.
So, what are the differences between push jerks and push presses? Push jerks involve explosively pushing the weight off the body with the legs and upper body while simultaneously rebending the knees and hips to position oneself underneath to receive the load overhead with extended elbows. Olympic weightlifters, CrossFitters, and fitness enthusiasts all can benefit from performing these movements, especially if they hold a firm understanding of the differences between both movements and how to perform these shoulder to overhead experiences.
While there are many ways to do this, two popular and efficient methods are the push jerk and the push press. Moving loads overhead is a necessary aspect of sports performance training, bodybuilding, and life.
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